О пользе йоги во время беременности



Здоровье в особенно важный и ответственный промежуток жизни — беременность — самая главная ценность. Причем здоровье и физиологическое, и психологическое. Современная женщина во время беременности частенько слышит, что ей нельзя то, нельзя это. Разумеется, период беременности приносит с собой ряд ограничений для женщины, но ограничений разумных, а не построенных на разнообразных мифах! Например, будущая мама вполне в состоянии заниматься йогой. Ведь йога, помимо всего прочего, еще и поможет подготовиться к родам. Многие врачи признают, что будущие мамы, практикующие йогу, обладают хорошим физическим здоровьем и излучают оптимизм. Так что же именно именно дает йога будущим матерям? На этот и другие вопросы мы решили разобраться совместно с йогатерапевтом студии Shakti Yoga Studio Мариной Потемкиной

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Марина, почему именно йогой хорошо заниматься во время беременности?

Во время беременности вообще необходимо движение и адекватная физическая нагрузка. Прекрасно подходит плавание, пешие прогулки. Но почему же именно йога? Дело в том, что йога — как комплексная и целостная система «занимается» не только физическим телом будущей мамы, но — что более важно — работает с сознанием, успокаивает, настраивает на благостный лад, нацелена на установление контакта с малышом. На занятиях мы всегда подчеркиваем, что практикуем на коврике вдвоем! Это уже не просто спорт, это своего рода таинство.

Если женщина никогда раньше не занималась йогой, можно ли ей начинать занятия во время беременности?

В общем классе йоги беременной женщине заниматься не стоит. А вот в специальный класс для беременных можно и нужно пойти, даже если опыта в йоге нет. Классы для беременных очень мягкие, доступные по физической нагрузке. Нередко именно с йоги для беременных мамочки увлекаются йогой и продолжают практиковать после рождения малыша. Сначала целью является привести себя в форму после родов (не раньше чем через 3-4 месяца, если все было хорошо). Затем, развиваясь в практике женщины идут дальше, углубляясь в познание себя, своей природы.

йога для беременных

Какие положительные стороны занятий йогой?

Если мы говорим о положительных эффектах йоги для беременных, то это:

- избавление от сонливости, слабости, усталости;

- налаживание работы нервной системы;

- обеспечение организма кислородом;

- улучшение кровообмена между мамой и ребенком;

- подготовка мышц спины к предстоящим нагрузкам;

- предупреждение запоров, защита от появления варикозного расширения вен.

Йога готовит тело будущей мамы к родам:

- асаны укрепят мышцы спины, живота, таза и всего тела;

- увеличится эластичность мышц и связок, особенно тазовых, это условие облегчит протекание родов;

- наладится работа эндокринной системы, в результате чего в организме будет поддерживаться необходимый уровень гормонов;

- повысится иммунитет;

- легкие будущей мамы работают эффективнее, обеспечивая хорошее снабжение крови кислородом и улучшая кровообращение во всем теле;

- дыхательные практики помогут уменьшить боль во время схваток.

- занятия йогой учат правильно расслабляться, что очень важно для успешного течения родов;

- йога помогает выработать позитивный настрой и избавиться от чувства тревоги;

- дает возможность контролировать и лучше понимать собственное тело и эмоции, этот навык пригодится в стрессовой и непривычной ситуации родов;

- повышает концентрацию внимания и улучшает память.

А какие отрицательные стороны/побочные эффекты?

Если будущая мама занимаясь на коврике внимательно слушает себя, отслеживает ощущения, то она постоянно находится в состоянии комфорта и риск побочных эффектов сводится к нулю. Вообще, для беременных лучше недо-стараться, чем пере-стараться:) Это стоит помнить всегда.

Естественно, есть противопоказания. Это:

- гипертонус матки

- кровяные выделения

- сильный токсикоз

- очень высокое/низкое артериальное давление

Если у девушки были выкидыши, то к практике йоги следует подходить крайне осторожно, особенно в 1 триместр, можно заниматься основном практиками релаксации.

Какие виды йоги подходят беременным?

Еще раз подчеркну, что подходит ТОЛЬКО специализированная йога для беременных. Причем, лучше выяснить, где человек учился и каков опыт его преподавания. Остальные виды и стили йоги не дают гарантии безопасности, особенно, если девушка раньше йогу не практиковала. Если вы видите йогиню, которая уже давно практиковала на момент беременности и стоит на

6-7-8 месяце в стойке на голове, то лучше за ней не повторять:) Она, скорее всего знает, что делает, а если не знает, то берет на себя риск осознанно.

В таком деле лучше все же перестраховаться, на мой взгляд.

комплекса йоги для беременных

Есть ли какие-то основа комплекса йоги для беременных?

В интернете можно найти немало уроков по йоге для беременных. «Три кита»

Йоги для беременных это асана «кошка», асаны, раскрывающие тазобедренные суставы и релаксация.

Но, опять же, не имея опыта занятий йогой даже эти простые вещи лучше освоить в классе с преподавателем, который подстроит под вас асаны, подскажет и поможет, как сделать удобнее.

Какие асаны стоит исключить?

С первого дня, как стало известно о беременности исключаются асаны на пресс и вообще все, что как-то сдавливает или скручивает живот: лежа на животе, закрытые и силовые скрутки, глубокие прогибы.

Действительно ли существует йога для повышения лактации?

Если честно, вот с таким явлением, как — «йога для повышения лактации» я еще не сталкивалась. Но если мы вспомним, насколько сильно зависит лактация от психо-эмоционального состояния мамы, то можно сказать, что занятия йогическими практиками релаксации однозначно помогают в этом смысле. Также мягкие динамические движения, помогающие двигаться жидкостям в организме вообще — могут благотворно сказываться на лактации.

В организме все очень тонко взаимосвязано, а йога влияет на весь организм целиком, не оставляя без внимания ни одной части. Поэтому гармонизирующий и исцеляющий эффект заметен буквально во всем. Главное, подходить ко всему грамотно и осознанно.

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